Weekly Programming: 0917 – 0923

Monday, September 17, 2018

L200 – Strength

Turkish Get-Up:
– Build to Moderate Load on Each Arm

*Score is weight used. If one arm was lighter, score is the lighter of the two weights.*

L200 – Conditioning

“E-Brake”
3 Rounds:
– 400 Meter Run
– 20 Alternating Dumbbell Snatches (50/35)
– 15/10 Calorie Row

This two part workout begins with athletes building to a moderate Turkish Get-up on each arm. This can be completed with either kettlebells or dumbbells. The goal here is to choose a weight that allows for flawless movement. Following the Turkish Get-up, athletes will complete a triplet of running, dumbbell snatches, and bike. The dumbbell weight should be something that athletes could cycle for 25+ reps unbroken when fresh.

L100 – Strength

Turkish Get-Up:
– Build to Moderate Load on Each Arm

*Score is weight used. If one arm was lighter, score is the lighter of the two weights.*

L100 – Conditioning

3 Rounds:
– 200 Meter Run
– 20 Alternating Dumbbell Snatches (50/35)
– 15/10 Calorie Row

 


Tuesday, September 18, 2018

L200 – Conditioning

“High Gear”
AMRAP 18:
– 21/15 Calorie Row
– 18 Jumping Lunges
– 15 AbMat Sit-Ups
– 12 Hand Release Push-ups

In this longer AMRAP, athletes will complete 18 Jumping Lunges total, 9 on each side. Looking for athletes back knee to touch and the hips to fully extend on each rep. On the hand release push-ups, athletes hands will separate from the floor at the bottom to ensure the chest makes contact with the ground.

L100 – Conditioning

AMRAP 18:
– 15 Calorie Row
– 12 Jumping Lunges
– 15 AbMat Sit-Ups
– 12 Hand Release Push-ups

 


Wednesday, September 19, 2018

L200 – Strength

Deadlift:
– Build to Heavy 3

L200 – Conditioning

“Dead Meat”
For Time:
– 800 Meter Run
– 100 Double Unders
– 20 Deadlifts (185/135)
– 600 Meter Run
– 50 Double Unders
– 15 Deadlifts (185/135)
– 400 Meter Run
– 25 Double Unders
– 10 Deadlifts (185/135)

The deadlift is the focus of this strength-biased, two part session. Athletes will have a short 10 minutes to work their way up to something challenging for a set of 3, prioritizing mechanics over load on the bar. We’ll carry those mechanics over into the workout, where we’re looking for a weight on the bar that athletes could complete 30+ repetitions unbroken when fresh.

L100 – Strength

Deadlift: 3 x 5

L100 – Conditioning

For Time:
– 600 Meter Run
– 150 Single Unders
– 20 Deadlifts
– 400 Meter Run
– 100 Singe Unders
– 15 Deadlifts
– 200 Meter Run
– 50 Single Unders
– 10 Deadlifts

 


Thursday, September 20, 2018

L200 – Strength

Strict Press:
– Heavy Set of 1

L200 – Strength

Push Press:
– Heavy Set of 3

L200 – Strength

Push Jerk:
– Heavy Set of 5

L200 – Conditioning

“Nonstop”
AMRAP 8:
– 7 Burpees
– 10 Wallballs (20/14)

Progressing through all three foundational pressing movements today before hitting a quick conditioning burner to finish things out. The overhead presses move from most simple to more complex. We’ll set the tone for the more dynamic movements by first dialing in the strict press. The weight on the wallball is meant to be something that athletes could complete 30+ unbroken repetitions when fresh. Within the workout today, the goal is to not put the wallball down at all.

L100 – Strength

Push Press: 5 x 5

L100 – Conditioning

“Nonstop”
AMRAP 8:
– 7 Burpees
– 10 Wallballs

 


Friday, September 21, 2018

L200 – Conditioning

“The Good Life”
3 Rounds:
– 500 Meter Row
– 12 Burpees
– 21 Box Jumps (24/20)

Simple, but effective bodyweight triplet workout today. The burpees are regular burpees, only requiring a small jump and clap overhead. With regular box jumps as well, athletes will stand all the way to full extension to finish out the reps.

L100 – Conditioning

3 Rounds:
– 500 Meter Row
– 12 Burpees
– 21 Box Jumps

 


Saturday, September 22, 2018

All Levels – Conditioning

“Adderall”
– 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
– 10:00 – 13:00 – Rest
– 13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
– 20:00 – 23:00 – Rest
– 23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Score is total reps completed.

Athletes will work with several different windows of time. In the first 10 minute window, athletes will complete a 1 mile run. Following the mile run, they will complete as many clean and jerks as possible in the remaining time. Athletes will then rest for 3 minutes before beginning the next 7 minute window. During this window, they will complete an 800 meter run and max power snatches in the remaining time. Following another 3 minute rest, they will have 4 minutes to complete a 400 meter run and max thrusters in remaining time. The repetitions on the three barbell movements added up is the score for today. Athletes will change out weight and write scores up during rest periods. Weight on the barbells should be something that athletes could complete at least 15+ reps unbroken when fresh.

 


Sunday, September 23, 2018

All Levels – Conditioning

*Reminder, outdoor class today. Meet at the gym, we’ll grab our kettlebells and go be powerful right by the soccer fields.

“Sun’s Out, Guns Out”
5 Rounds:
– 10 KB Snatches (L)
– 10 KB Snatches (R)
– 20 Alt. Front Rack KB Lunges
– 400 Meter Run

Outdoor workout today, weather permitting. Athletes will complete 10L/10R KB snatches, transitioning directly into 20 KB front rack step back lunges. Weight on the KB should be something athletes are confident they could complete all 20 lunges unbroken when fresh, but will likely break into two sets during the workout.

 


Weekly Programming: 0910 – 0916

Monday, September 10, 2018

L200 – Strength

Hang Power Clean:
– Build to Heavy Set of 3

L200 – Conditioning

“Power Steering”
3 Rounds:
– 60 Air Squats
– 21/15 Calorie Row
– 15 Hang Power Cleans (155/105)

The hang power clean is the focus of this two part workout today. Athletes will have the opportunity to build to a “heavy” set of three for the day. Good mechanics are the priority of this first part, allowing athletes to carry over good habits into the second half. On “Power Steering”, looking for a weight on the barbell that could be cycled in 1-2 sets when fresh. Within the workout today, athletes can aim to get each set done in no more than 3 sets.

L100 – Strength

Hang Power Clean: 5 x 5

L100 – Conditioning

3 Rounds:
– 60 Air Squats
– 21/15 Calorie Row
– 15 Hang Power Cleans

 


Tuesday, September 11, 2018

All Levels – Conditioning

“Always Remembered” — 9/11 Tribute Workout
4 Rounds:
– 9 Strict HSPU
– 11 Deadlifts (315/225)

Then 2001m Row “Cash Out”

As a tribute to the anniversary of September 11, 2001, athletes will complete a special tribute workout — 4 rounds for the number of planes, 9 strict HSPU for the month, 11 deadlifts for the day, and a 2001m row for the year. Similar to a hero WOD, athletes can expect to push a little harder and heavier than in typical workouts. With that said, athletes should scale the strict HSPUs and deadlift weight as appropriate, so as not to compromise posture and position.

 


Wednesday, September 12, 2018

L200 – Conditioning

“Twenty-Something”
AMRAP 20:
– 30 Overhead Squats (95/65)
– 30 Box Jumps (24/20)
– 30 Toes to Bar
– 30/21 Calorie Row

Four movements in this longer AMRAP today, with the big ones being the overhead squats and toes to bar. The weight on the barbell should be something that athletes could complete 25+ repetitions unbroken when fresh. With the high number of reps, going lighter will still be very effective for athletes who have a difficult time with this movement. On the toes to bar, looking to choose a variation that athletes could string together for 15+ repetitions when fresh, aiming to get the feet as high as possible while maintaining a rhythm.

L100 – Conditioning

AMRAP 20:
– 20 Alt. DB Front Rack Lunges
– 20 Box Jumps
– 20 Knees to Elbows

 


Thursday, September 13, 2018

L200 – Conditioning

“Scarecrow”
3 Rounds:
– 35/25 Calorie Row
– 200 Meter Farmers Carry (50’s/35’s)
– 3 Rope Climbs

In this grippy triplet (griplet?) workout, athletes can choose a dumbbell weight that they are capable of completing a 200 meter walk unbroken when they are fresh. However, within the workout today, they can expect to break one or two times per set. While every athlete is at a different place with their rope climbs, there are several options listed below in movement substitutions. Ideally, this is a variation that allows them to complete the work in no more than :90 seconds. Following the conditioning piece, athletes will complete a quick 5×5 DB floor press, adding weight each set.

L200 – Strength

Dumbbell Floor Press: 5 x 5

L100 – Conditioning

3 Rounds:
– 35/25 Calorie Row
– 200 Meter Farmers Carry
– 15 Pull Ups

L100 – Strength

DB Floor Press: 5 x 5

 


Friday, September 14, 2018

L200 – Conditioning

“Boat Race”
3 Rounds:
– 500 Meter Row
– 400 Meter Run
*Rest 3 Minutes Between Rounds. Score us total time, including rest.

A simple, but effective combination of running and rowing intervals today. Athletes will row 500 meters and immediately transition into a 400 meter run, resting 3 minutes between rounds. Their score is the cumulative time (including rest) it takes them to complete the three rounds.

L100 – Conditioning

3 Rounds:
– 500 Meter Row
– 400 Meter Run
*Rest 3 Minutes Between Rounds. Score us total time, including rest.

 


Saturday, September 15, 2018

All Levels – Conditioning

“Chain Gang”
Teams of 3
AMRAP 25:
– 40 Chest to Bar Pull-ups
– 50 Barbell-Facing Burpees
– 60 Thrusters

Round 1: 75/55
Round 2: 95/65
Round 3: 115/80
Round 4: 135/95
Round 5: 155/105 (AMRAP in time remaining)

Teammates will work through the work in order, breaking up repetitions however they see fit. Athletes with goals of competing in the sport of CrossFit can complete chest to bar pull-ups. Athletes with goals outside the gym can complete chin over bar pull-ups. After each completed round, athletes will add a little weight to their barbell. These should be weights that athletes are capable of completing at least 25, 20, 15, 10, and 5 repetitions unbroken when fresh. Teams will share a barbell, but can use different bars if one or more athletes are using different weights.

 


Sunday, September 16, 2018

All Levels – Strength

6 min EMOTM:
– Max unbroken Strict Pull Ups

Score is total number of reps

All Levels – Conditioning

“Cold Shoulder”
For Time:
21-18-15-12-9:
– Dumbbell Strict Presses (30’s/20’s)

After Each Round:
200 Meter Weighted Run (45/25)

Two parter today — athletes will begin by completing an EMOTM strict pull up strength piece, then move onto a shoulder heavy conditioning piece. The weight on the dumbbell in “Cold Shoulder” should be a load that athletes can complete the set of 21 unbroken when fresh. Following each round (5 times), athletes will take a weight plate for a 200 meter run. This should be a weight that they can run with for the duration of the workout.

 


Weekly Programming: 0903 – 0910

Monday, September 03, 2018

REMINDER

LABOR DAY!

9:30 – 11am class only

All Levels – Strength

Clean:
– Establish a 1 Rep Max

All Levels – Conditioning

“Powder Keg”
AMRAP 5:
– 600 Meter Run
– 1 Round of “Cindy”
– Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
– 400 Meter Run
– 2 Rounds of “Cindy”
– Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
– 200 Meter Run
– 3 Rounds of “Cindy”
– Max Clean and Jerks (185/135)

Two parter today, beginning with athletes establish a one-rep max clean for the day. Athletes will then move on to a conditioning piece consisting of three 5-minute windows with descending run distance and ascending rounds of “Cindy” and barbell weights. 1 Round of “Cindy” is 5 Pull-ups, 10 Push-ups, and 15 Air Squats. The scores for each round are how many clean and jerks athletes were able to complete. The weights on the barbell should be something that athletes are capable of completing at least 15, 10, and 5 unbroken repetitions respectively when fresh.

 


Tuesday, September 04, 2018

L200 – Conditioning

“2k Row”
For Time:
– Row 2000m

The 2k Row is something we test once, maybe twice a year. Not only is it an incredible test of fitness, but also helps athletes gauge pacing for future workouts that involve the erg. Often we talk about strategy in terms of pacing relative to 2k pace, so knowing that is valuable beyond today. Following conditioning, athletes will perform some post-WOD strength work, completing 4 sets of weighted Bulgarian split squats.

L200 – Strength

Dumbbell Bulgarian Split Squat: 4 x 10
*10 reps each leg. Add weight each set.

L100 – Conditioning

For Time:
– Row 2000m

L100 – Strength

Dumbbell Bulgarian Split Squat: 4 x 10
*10 reps each leg.

 


Wednesday, September 05, 2018

L200 – Conditioning

“Eighteen Wheeler”
AMRAP 18:
– 12/9 Calorie Row
– 15 Wallballs (20/14)
– 12 Alternating Dumbbell Snatches (50/35)
– 9 Toes to Bar

Athletes will work through four movements across this longer AMRAP today. The weights and variations on all of these movement should be something that athletes are capable of completing unbroken when fresh and between 1-2 sets within the workout.

L100 – Conditioning

AMRAP 18:
– 12/9 Calorie Row
– 10 Wallballs (20/14)
– 10 Alternating Dumbbell Snatches (50/35)
– 10 Hanging Knee Raises

 


Thursday, September 06, 2018

L200 – Conditioning

“Fight Back”
5 Rounds:
– 1 Minute Kettlebell Swings (53/35)
– 1 Minute Reverse Lunges
– 1 Minute Russian Twists (45/25)
– 1 Minute Rest

“Fight Back” has athletes working for 3 minutes straight before resting for 1 minute. The score today is the lowest number of reps in any round of the five rounds. For example, if athletes cumulative reps of the three movements across the five rounds went 75-75-73-68-71, their score would be 68 reps. Athletes can keep a running count from their kettlebell swings to russian twists to make counting an easier task during the workout. The weight on the kettlebell should be something that athletes are capable of holding on to for 25+ unbroken repetitions when fresh.

L100 – Conditioning

5 Rounds:
– 1 Minute Russian Kettlebell Swings
– 1 Minute Reverse Lunges
– 1 Minute Russian Twists
– 1 Minute Rest

 


Friday, September 07, 2018

L200 – Strength

3-Position Power Snatch:
– Build to a Heavy Complex

L200 – Conditioning

“Daily Dozen”
AMRAP 12:
– 12 Lateral Barbell Burpees
– 9 Power Snatches (115/80)
– 6 Bar Muscle-Ups

Another two part workout today. Athletes will have the opportunity to work through the three positions of the snatch before completing power snatches in “Daily Dozen”. These three positions are the high hang (pockets), hang (above the knee), and from the floor. This complex is more about hitting the positions and moving well than it is weight on the barbell. Heavy is relative for the day. Where form starts to break down is a great place to call it.

Within the workout, the weight on the power snatches should be something athletes could complete 9 reps unbroken when fresh. Depending on athletes goals, they will complete some gymnastic variation for the last movement. Athletes with goals of competing locally or in the Open can complete bar muscle-ups (or a bar muscle-up progression movement), while athletes whose goals are focused outside of the gym can complete 12 pull-ups.

L100 – Strength

Hang Power Snatch: 4 x 4

L100 – Conditioning

AMRAP 12:
– 12 Lateral Barbell Burpees
– 9 Pull Ups
– 6 Hang Power Snatches

 


Saturday, September 08, 2018

All Levels

“Fender Bender”
Teams of 3
For Time (25 Minute Cap):
– 400 Meter Burden Run (45/25)
– 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
– 400 Meter Burden Run (45/25)
– 2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
– 400 Meter Burden Run (45/25)
– 1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

Teams will chip away at the work in today’s workout, breaking up the burden run distance and reps on the barbell as they see fit. There are only three 400 meter burden runs in the workout, with rounds of barbell work sandwiched between. Athletes will complete the run, followed by all three rounds on the barbell, before moving to the next run. This format repeats itself until the finish or the workout or when the clock hits 30 minutes. The push jerks are likely the limiting factor of the three barbell movements. The weight used should be something that athletes are capable of completing 20+ push jerks unbroken when fresh. Team will share one barbell unless athletes plan on using different weights.

 


Sunday, September 09, 2018

All Levels

“Down & Dirty”
For Time:
– 30/21 Calorie Row
– 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Abmat Sit-ups
– 30/21 Calorie Row
– 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Abmat Sit-ups
– 15/10 Calorie Row
– 1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Abmat Sit-ups
– 15/10 Calorie Row
– 1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Abmat Sit-ups

There are two halves to this cardio and bodyweight workout, with no rest between them. Athletes will cut the work in half on the second part of the workout. Athletes should choose variations on the strict pull-ups and push-ups that allow them to complete the work in 1-2 sets each set. Similar to yesterday, athletes will complete their calories on the rower before moving to the two rounds of body weight movements. Once the two rounds of bodyweight movements are complete, they will move back to the rower, repeating this format until the completion of the workout.

 


Monday, September 10, 2018

L200 – Strength

Hang Power Clean:
– Build to Heavy Set of 3

L200 – Conditioning

“Power Steering”
3 Rounds:
– 60 Air Squats
– 21/15 Calorie Row
– 15 Hang Power Cleans (155/105)

The hang power clean is the focus of this two part workout today. Athletes will have the opportunity to build to a “heavy” set of three for the day. Good mechanics are the priority of this first part, allowing athletes to carry over good habits into the second half. On “Power Steering”, looking for a weight on the barbell that could be cycled in 1-2 sets when fresh. Within the workout today, athletes can aim to get each set done in no more than 3 sets.

L100 – Strength

Hang Power Clean: 5 x 5

L100 – Conditioning

3 Rounds:
– 60 Air Squats
– 21/15 Calorie Row
– 15 Hang Power Cleans

 


Weekly Programming: 0827 – 0902

Monday, August 27, 2018

L200 Conditioning

“Country Mile”
For Time:
– 1 Mile Run
– 50 Wallballs (20/14)
– 40 Box Jumps (24/20)
– 30 Burpees
– 20 Power Snatches (115/80)

In this longer chipper-style workout, athletes will work through five different movements in order. Athletes should choose loads that they are capable of completing 25+ wallballs and 12+ power snatches unbroken when fresh. An appropriate distance on the run is something that can be covered in under 10 minutes. Adjust the distance as needed to accomplish this. If unable to run, complete one of the following:

2000/1600 Meter Row
115/80 Calorie Assault Bike

L100 Conditioning

“Country Mile”
For Time:
– 1200m Run
– 35 Wallballs
– 30 Box Jumps
– 25 Burpees
– 20 Hang Power Snatches

In this longer chipper-style workout, athletes will work through five different movements in order. Athletes should choose loads that they are capable of completing 25+ wallballs and 12+ power snatches unbroken when fresh. An appropriate distance on the run is something that can be covered in under 10 minutes. Adjust the distance as needed to accomplish this. If unable to run, complete one of the following:

1600/1200 Meter Row
90/60 Calorie Assault Bike

 


Tuesday, August 28, 2018

L200 Strength

Push Press
– Heavy Set of 3

Two part workout today, starting with a heavy set of 3 push press and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today in “Sky Hook”.

L200 Conditioning

“Sky Hook”
3 Rounds For Time:
– 20 Hang Power Cleans (95/65)
– 20 Front Squats (95/65)
– 20 Push Press (95/65)
Time cap: 12 mins

Two part workout today, starting with a heavy set of 3 push press and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today in “Sky Hook”.

L100 Strength

Push Press 4×3

Two part workout today, starting with a heavy set of 3 push press and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today.

L100 Conditioning

“Sky Hook”
3 Rounds For Time:
– 20 Front Squats
– 20 Push Press
Time cap: 12 mins

Two part workout today, starting with a heavy set of 3 push press and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today.

 


Wednesday, August 29, 2018

L200 Conditioning

“Half Bad”
AMRAP 18:
– 30 Deadlifts (135/95)
– 15 Pull-Ups
– 24/16 Calorie Row
– 15 Pull-Ups

Three movements in this longer AMRAP. The weight on the deadlift should feel incredibly light, something that athletes could complete 30+ unbroken repetitions when fresh. The variation athletes choose on the pull-ups should be something that they are capable of completing 15+ unbroken repetitions when fresh, or in three sets max for each set of 15 within the workout. For athletes who aren’t quite there yet, we can bring the number down or choose a variation from movement substitutions.

L100 Conditioning

“Half Bad”
AMRAP 18:
– 20 Deadlifts
– 10 Pull-Ups
– 18/12 Calorie Row
– 10 Pull-Ups

Three movements in this longer AMRAP. The weight on the deadlift should feel incredibly light, something that athletes could complete 30+ unbroken repetitions when fresh. The variation athletes choose on the pull-ups should be something that they are capable of completing 15+ unbroken repetitions when fresh, or in three sets max for each set of 15 within the workout. For athletes who aren’t quite there yet, we can bring the number down or choose a variation from movement substitutions.

 


Thursday, August 30, 2018

L200 – Conditioning

AMRAP 13:
– 500/400 Meter Row
– 8 Power Cleans 165/115
– 16 Reverse Lunges 165/115 (8 each side)
– 24 AbMat Sit-ups

In this AMRAP workout, athletes will choose a barbell weight that they are confident completing each set of reverse lunges unbroken. These are alternating repetitions, 8 per side, with the barbell placed in the front rack.

L200 – Strength

Strict HSPU
3 max sets, with 2 mins of break in between

Scaling options:
– Partial ROM Strict HSPU (using plates and an abmat under your head). Your head must be at least 3 inches away from the abmat at the top of the HSPU. If not, go for scaling option 2 or 3.
– Pike push-up off a box (ideally, when your feet are on the box, the top of your heels are at the same level as your hips)
– Seated barbell Partial ROM strict press (down to eye level and back up). Pick a weight that allows you to do a min of 5 reps and a max of 15 reps on the first set.

L100 – Conditioning

AMRAP 18:
– 500/400 Meter Row
– 8 Power Cleans
– 20 Reverse Lunges (unweighted)
– 20 AbMat Sit-ups

 


Friday, August 31, 2018

L200 – Strength

Pausing Overhead Squat
– Moderate Set of 2

L200 Conditioning

“Nancy”
5 Rounds:
– 400 Meter Run
– 15 Overhead Squats (95/65)

“Nancy” is one of the many well known CrossFit main-site benchmark workouts. When you think of some of the most effective workouts lout there, they tend to be fairly simple. The benchmark workouts like Fran, Diane, and Nancy are all couplets performed for time that allow athletes to measure their fitness through repeated testing over time. In order to hit the correct stimulus, athletes should choose a light weight that they could complete 20+ repetitions when fresh, and within 1-2 sets each round during the workout without a doubt. It is better to go too light on the overhead squat and keep moving quickly than being limited by the weight on the barbell.

For athletes who struggle with overhead squats, using a PVC pipe, a band, or empty barbell will be the best option to improve their mechanics. While the weight will be lighter, these athletes can create amazing intensity by pushing the runs hard. We will have an opportunity to dial in the overhead squat by building to a moderate set of 2 with a pause to start things out. If unable to run, complete a 500/400 Meter Row.

L100 – Strength

Pausing Overhead Squat
– Moderate Set of 2

L100 – Conditioning

“Nancy” is one of the many well known CrossFit main-site benchmark workouts. When you think of some of the most effective workouts lout there, they tend to be fairly simple. The benchmark workouts like Fran, Diane, and Nancy are all couplets performed for time that allow athletes to measure their fitness through repeated testing over time. In order to hit the correct stimulus, athletes should choose a light weight that they could complete 20+ repetitions when fresh, and within 1-2 sets each round during the workout without a doubt. It is better to go too light on the overhead squat and keep moving quickly than being limited by the weight on the barbell.

For athletes who struggle with overhead squats, using a PVC pipe, a band, or empty barbell will be the best option to improve their mechanics. While the weight will be lighter, these athletes can create amazing intensity by pushing the runs hard. We will have an opportunity to dial in the overhead squat by building to a moderate set of 2 with a pause to start things out. If unable to run, complete a 500/400 Meter Row.

 


Saturday, September 01, 2018

All Levels – Conditioning

“The Ghost”
6 Rounds:
– 1:00 Calorie Row
– 1:00 Burpees
– 1:00 Double Unders
– 1:00 Rest

Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period. With a one minute cap on each movement, today is a great day for athletes who are on the fence of single and double unders to get some good double under practice in.

 


Sunday, September 02, 2018

All Levels – Conditioning

“Hot Rod”
For Time:
24-20-16-12:
– Calorie Row
– Alternating Dumbbell Snatches (50/35)
– Calorie Row
– Dumbbell Goblet Front Squats (50/35)

Just an erg and a dumbbell in this descending repetition triplet workout. The snatches are likely the limiting factor of the two dumbbell movements. Athletes should choose a weight that they could complete the set of 24 alternating snatches (12 per arm) unbroken when fresh. The calories for women on the erg will be 18-15-12-9 respectively per round.

 


Weekly Programming: 0820 – 0826

Monday, August 20, 2018

L200 – Strength

Back Squat
3 Sets of 5 (same weight across)

Focus today is the squat. Athletes will complete back squats in the strength piece, working at the same challenging weight across all sets (roughly 75%-85%). Within the metcon, athletes will work through a triplet of air squats, AbMat sit-ups and row.

L200 – Conditioning

“Thin Air”
4 Rounds For Time:
– 40 Air Squats
– 30 AbMat Sit-Ups
– 24/16 Row Calories

Focus today is the squat. Athletes will complete back squats in the strength piece, working at the same challenging weight across all sets (roughly 75%-85%). Within the metcon, athletes will work through a triplet of air squats, AbMat sit-ups and row.

L100 – Strength

Back Squat
3 Sets of 5

Focus today is the squat. Athletes will complete back squats in the strength piece, working up to a heavy but safe weight for 5 reps. Within the metcon, athletes will work through a triplet of air squats, AbMat sit-ups and run.

L100 – Conditioning

“Thin Air”
4 Rounds For Time:
– 25 Air Squats
– 15 Leg Raises
– Run 200m

Focus today is the squat. Athletes will complete back squats in the strength piece, working up to a heavy but safe weight for 5 reps. Within the metcon, athletes will work through a triplet of air squats, AbMat sit-ups and run.

 


Tuesday, August 21, 2018

L200 – Conditioning

“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Interval conditioning featuring only gymnastic and bodyweight movements. The goal on all of these short intervals is to see how far you can get within the four minutes. If the gymnastic movements are completed, athletes will head back to the rower. Knowing there is equal rest to come, athletes can aim to move quickly through these three movements.

L100 – Conditioning

“Lead Foot”
AMRAP 6:
– 18/14 Calorie Row
– 18 Burpees
– 18 Hanging Knee Raises

rest 4 minutes

AMRAP 6:
– 
12/8 Calorie Row
– 12 Burpees
– 12 Ring Rows

Interval conditioning featuring only gymnastic and bodyweight movements. The goal on all of these short intervals is to see how far you can get within the 6 minutes. If the gymnastic movements are completed, athletes will head back to the rower. Knowing there is equal rest to come, athletes can aim to move quickly through these three movements.

 


Wednesday, August 22, 2018

L200 – Conditioning

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

The “Big Clean Complex” is a perfect example of blurring the line between cardio and weightlifting. Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. Ample rest needs to be taken because breathing is not going to be easy here. On the clock, that would be (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00). Score is heaviest complex completed across the six sets.

L100 – Strength

Hang Power Clean 5×3

L100 – Conditioning

5 rounds for time:
– 10 Hang Power Cleans
– 10 DB Box Step Ups

 


Thursday, August 23, 2018

L200 – Conditioning

“Paul Bunyan”
AMRAP 15:
– 60 Double Unders
– 30/21 Row Calories
– 15 Deadlifts (225/155)

In this triplet workout, looking to find a weight on the barbell that athletes could complete 21+ unbroken reps when fresh and a jump rope variation that could be completed in 1-2 sets when fresh. Within the workout, three planned sets maximum likely means athletes have picked the correct weight and rope variation.

We follow this with some accessory DB work in the floor press.

L200 – Strength

3 x 10 DB Floor Press @ 3111 tempo

L100 – Conditioning

AMRAP 20:
– 60 Single Unders
– 20/15 Row Calories
– 10 Deadlifts

In this triplet workout, looking to find a weight on the barbell that athletes could complete 10 reps of safely and a jump rope variation that could be completed in 1-2 sets when fresh (consider 30 double under attempts).

 


Friday, August 24, 2018

L200 – Conditioning

“Free Fall”
AMRAP 20:
– 200 Meter Run
– 20/14 Calorie Row
– 20 Kettlebell Swings (53/35)
– 20 Wallballs (20/14)

In this chipper style workout, athletes will work through two cardio movements and two weighted movements. The weighted movements, the kettlebell swings and wallballs, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh. If unable to run, complete 20/15 Calorie Row.

L100 – Conditioning

AMRAP 20:
– 200 Meter Run
– 20 Kettlebell Swings
– 20 DB Thrusters

In this chipper style workout, athletes will work through one cardio movements and two weighted movements. The weighted movements, the kettlebell swings and thrusters, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh. If unable to run, complete 20/15 Calorie Row.

 


Saturday, August 25, 2018

CFSA Combine

Come join us 8am at the soccer fields at Longbridge park for a fun morning of football-inspired workouts and events!

All Levels – Conditioning

NO 9:30am CLASS TODAY. 10:30am class only!

“Sasquatch”
Teams of 3:
For Time (30 Minute Time Cap):
250 Clean and Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

Athletes will find teams of 3 for this triplet workout. The goal is to complete 250 clean and jerks at climbing weights within a 30 minute time cap. The workout is either for time, or as many reps as possible in 30 minutes. Add a second for every rep not complete. For example, 200 clean and jerks would be scored as 30:50.

Teams will use one bar, changing weights after every 50 reps. If athletes are not using the same weights, it is ok to have multiple barbells per team. The weights should be something that athletes are capable of completing at least 25,20,15,10, and 5 clean and jerks unbroken respectively when fresh. There are speed bumps to completing these clean and jerks. On the 0:00, 5:00, 10:00, 15:00, and 20:00 marks, teams will complete 45/30 calorie row and 30 toes to bar, breaking those reps up however they see fit.

Teams of two guys and one girl will complete 40 calories and teams of 2 girls and 1 guy will complete 35 calories. If in teams of two, complete 175 clean and jerks, changing weight every 35 reps. Reps there will be 30/20 on the row and 20 toes to bar. Row cals will be 25 calories for a guy/girl team of two.

 


Sunday, August 26, 2018

All Levels – Conditioning

“Run Train”
5 Rounds:
– 100 Meter Weighted Run (45/25 plate)
– 200 Meter Run
– 15 Thrusters 115/75

The workout begins with athletes carrying a plate for 100 meters. Athletes will ditch the plate for a 200 meter run before completing 15 medium weight thrusters. The weight on the plate should be something that athletes can run with for the whole 100 meters each round. If unable to run, walk with a heavy object for 50 meters as a substitutions for the plate and complete one of the following for the run:

15/10 Calorie Assault Bike
18/12 Calorie Row

 


Weekly Programming: 0806 – 0812

Monday, August 06, 2018

L200

“Foul Ball”
3 Rounds for Time:
– 600 Meter Run
– 30 Wallballs (20/14)
– 30 Alternating Dumbbell Snatches (50/35)

In this longer triplet, looking for athletes to choose a medicine ball and dumbbell weight that they are capable of holding on for 25+ repetitions unbroken when fresh. Within the workout today, athletes will find the right stimulus by completing each movement in 1-3 sets.

L100

3 Rounds for Time:
– 400 Meter Run
– 30 Wallballs
– 30 Alternating Dumbbell Snatches

 


Tuesday, August 07, 2018

L200 – Strength

Power Snatch:
– Work Up to a Heavy Double

L200 – Conditioning

“Pumped Up Game Changer”
21-15-9:
– Deadlifts (275/185)
– Box Jump (30/24)

Following the strength session, athletes will complete a simple combination of moderately heavy deadlifts and high box jumps. The weight on the deadlift still should be something that athletes are capable of completing 12+ repetitions when fresh. Within the workout, this should be a weight that athletes can work through small sets with. Having to perform singles likely means the bar is too heavy for what we are looking for. On both movements, athletes should try and stretch a bit heavier and a bit higher than they are accustomed to.

L100 – Strength

Power Snatch: 5 x 2

L100 – Conditioning

For Time:
21-15-9
– Deadlifts
– Box Jumps

 


Wednesday, August 08, 2018

L200

“Fire Alarm”
For Time:
3 Rounds
– 7 Thrusters (75/55)
– 7 Pull Ups
– 7 Burpees

50/35 Calorie Row.

3 Rounds
– 7 Thrusters (75/55)
– 7 Pull Ups
– 7 Burpees

50/35 Calorie Row.

3 Rounds
– 7 Thrusters (75/55)
– 7 Pull Ups
– 7 Burpees

Today in Fire Alarm, we’ll be completing 9 rounds total of the Bergeron Beep Test (7 thrusters, 7 pull ups, 7 burpees). Over those 9 rounds, we are looking for athletes to choose a light weight that they are confident completing unbroken and a pull-up variation that allows them to finish in 1-2 sets per round. Regular burpees to finish out each round, just requiring a clap overhead at the completion of the movement. There are two total rows today.

L100

For Time:
3 Rounds
– 7 Thrusters
– 7 Pull Ups
– 7 Burpees

50/35 Calorie Row.

3 Rounds
– 7 Thrusters (75/55)
– 7 Pull Ups
– 7 Burpees

50/35 Calorie Row.

3 Rounds
– 7 Thrusters
– 7 Pull Ups
– 7 Burpees

 


Thursday, August 09, 2018

L200 – Strength

1 Power Clean + 1 Front Squat + 1 Push Jerk:
– Build to a Heavy Complex

L200 – Conditioning

“Wise Men”
AMRAP 3:
– Macho Man (115/75)

Rest 3 Minutes

AMRAP 3:
– Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
– Macho Man (155/115)

1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Athletes will dial in the movements that will be completed in “Wise Men” prior to the conditioning piece by building to a heavy complex. Heavy is relative for the day and focuses on form over load. The weights for the three AMRAPs should be something that athletes could complete at least 21, 15, and 9 push jerks unbroken respectively, as that movement will likely be the limiting factor. With a short time window on each, the weights should allow athletes to keep moving for the majority of the three minutes.

L100 – Strength

Power Clean: 6 x 2

L100 – Conditioning

AMRAP 3:
– DB Macho Man

Rest 3 Minutes

AMRAP 3:
– DB Macho Man

Rest 3 Minutes

AMRAP 3:
– DB Macho Man

1 Dumbbell Macho Man Complex = 3 DB Power Cleans, 3 DB Front Squats, 3 DB Push Jerks

 


Friday, August 10, 2018

L200

“Water Power”
AMRAP 15:
– 60 Double Unders
– 30/21 Calorie Row
– 10 Power Snatches (115/80)

In this triplet, looking for athletes to choose a weight on the barbell they are capable of completing unbroken when fresh. The goal here is to move for as much of the 15 minutes as possible, so picking a variation on the rope and a weight that allows athletes to keep moving forward will provide the correct stimulus.

L100

AMRAP 15:
– 40 Double Unders
– 30/21 Calorie Row
– 20 Alt. DB Lunges

 


Saturday, August 11, 2018

All Levels

“Barbed Wire”
3 Rounds for Time:
– 400 Meter Run
– 20 Pull-ups
– 30 Push-ups
– 40 AbMat Sit-Ups
– 50 Air Squats

Performing a variation of the CrossFit Benchmark “Barbara” today, adding a run and removing one round and the rest between rounds.

 


Sunday, August 12, 2018

All Levels – Conditioning

“Recess”
AMRAP 10:
– 3 Calorie Row, 3 Kettlebell Swings (53/35)
– 6 Calorie Row, 6 Kettlebell Swings (53/35)
– 9 Calorie Row, 9 Kettlebell Swings (53/35)

Continue to add (3) Repetitions Per Round

Looking to choose a weight for the kettlebell swings that athletes could swing for 25+ repetitions unbroken when fresh. Following the conditioning piece, athletes will have 15 minutes to work up the heaviest forward sled drag possible for 1 full length of the gym, down and back.

All Levels – Strength

Forward Sled Drag:
– Build to a Heavy Weight for 1 Full Lap of the Gym, Down and Back

 


Weekly Programming: 0730 – 0805

Monday, July 30, 2018

L200 – Strength

Back Squat: 5 x 3

L200 – Strength (Cont.)

Front Rack Reverse Lunges: 3 x 12

L200

“Sore Subject”
Alternating Tabata x 8 Minutes:
– Back Squat (45/35)
– Double Unders

Athletes will work through two different barbell movements before completing a simple, yet effective Tabata cash-out. On the back squat and the front rack lunges, athletes have the option to either build to something heavy across their sets or stay at a challenging weight throughout. For the front rack reverse lunges, athletes will complete six repetitions per leg, taking the bar out of a rack. During the metcon, the empty barbells will come from the floor. With short time domains, the weight and rope variation should be something that athletes are confident they can move for the majority of each twenty second interval without stopping.

L100 – Strength

Back Squat: 5 x 3

L100 – Strength (Cont.)

Front Rack Reverse Lunges: 3 x 12

L100

Alternating Tabata x 8 Minutes:
– Back Squat (Empty Barbell)
– Double Unders

 


Tuesday, July 31, 2018

L200 – Strength

Push Jerk:
– Work Up to a Heavy Set of 5

L200

“Liquid Cocaine”
5 Rounds for Time:
– 5 Power Clean and Jerks (155/105)
– 10 Chest to Bar Pull-ups

Two part workout today. Athletes will begin on the barbell, working up to a heavy set of 5 push jerks. For the metcon, athletes should choose a weight on the barbell that they could complete unbroken when fresh, but one that will likely be completed in quick singles or very small sets during the workout. Athletes can also look to choose a pull-up variation they could complete unbroken when fresh, but one that break into 2 sets per round within the workout.

L100 Strength

Push Jerk: 3 x 5

L100

5 Rounds for Time:
– 5 Power Clean and Jerks
– 10 Pull-ups

 


Wednesday, August 01, 2018

L200

Alternating On the Minute x 24 (12 Rounds):
– Even Minutes – 15/12 Calorie Row
– Odd Minutes – 15 Burpees

Athletes will alternate back and forth between calories on the rower and burpees. They will have the whole first minute to complete a 15/12 Calorie Row, resting until the top of the next minute. They will then have the whole next minute to complete 15 burpees. These numbers are meant to be challenging, but ideally something that athletes can complete between 45-50 seconds each round. It is best to pick a modification from the beginning and stick to it than to modify in the middle of the workout.

L100

Alternating On the Minute x 24 (12 Rounds):
– Even Minutes – 12/10 Calorie Row
– Odd Minutes – 10 Burpees

 


Thursday, August 02, 2018

L200

“Deadpool”
On the 3:00 x 7 Rounds (21 Minutes):
– 21 AbMat Sit-Ups
– 21 Medicine Ball Squat Jumps (20/14)
– 7-6-5-4-3-2-1 Deadlifts

Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00. Scores today are deadlift weights used. Athletes have the option to climb in weight across the rounds or stay at a challenging weight throughout. Round 1 is 7 deadlifts, round 2 is 6 deadlifts and so on. These should all be loads that are challenging, but unbroken.

L100

On the 3:00 x 6 Rounds (18 Minutes):
– 21 AbMat Sit-Ups
– 14 Medicine Ball Squat Jumps
– 6-5-4-3-2-1 Deadlifts

 


Friday, August 03, 2018

L200

“Cement Mixer”
On the 3:00 x 5 Rounds:
– 400 Meter Run
– 12 Toes to Bar

“Cement Mixer” is similar in format to yesterdays 3-minute intervals. However, today the score is the slowest of 5 rounds. We are looking for the toes to bar to be completed in 2 sets maximum on each round. The number or variation can be adjusted to accomplish this.

L200 – Seated DB Press

3 x 10 Seated Press

We will use the cage to support the back while seated, with legs extended.

L100

On the 3:00 x 5 Rounds:
– 400 Meter Run
– 12 Knees to Elbows

L100 – Seated DB Press

3 x 10 Seated Press

We will use the cage to support the back while seated, with legs extended.

 


Saturday, August 04, 2018

All Levels

CFSA HUNGER GAINZ – no classes today.

To make up for it, we’ll have both a 9:30am and a 10:30am class tomorrow Sunday 8/6/2018.

Still looking to work out? Try this outside:

“The Burpee Mile”
Run 1 mile for time
Every minute on the minute perform 5 burpees. If at some point, 5 burpees are taking longer than :30s to complete, cut it down to 3 reps.

 


Sunday, August 05, 2018

All Levels

TWO CLASSES TODAY: 9:30am + 10:30am

“Catch Fire”
3 Rounds For Time:
– 1,000 Meter Row
– 200 Meter Farmers Carry (50/35)
– Walking Lunge (1 Full Length of CFSA Down & Back)

The big movement in this triplet workout is the farmers carry. The are to be performed with dumbbells or kettlebells that athletes are capable of performing the 200 meters unbroken when fresh. Within the workout, looking to get these done in 1-2 sets. The walking lunges are performed unloaded.

 


Weekly Programming: 0723 – 0729

Monday, July 23, 2018

L200 – Strength

Front Squat:
– Build to a Heavy Set of 2

L100 – Conditioning

“Eikcaj”
For Time:
– 30 Pull-ups
– 50 Thrusters (45/35)
– 1,000 Meter Row

Starting today off by building to a heavy double front squat. “Heavy” means that athletes should challenge themselves, while still prioritizing sound movement. Following the weightlifting piece, we will be performing the benchmark workout “Jackie” backwards, hence the name “Eikcaj”. Although the barbells are empty, we want this to be a weight that athletes could complete in no more than 3 sets. Using a training bar or adding a little extra weight to a training bar could provide the right stimulus for some athletes.

L100 – Strength

Front Squat: 3 x 5

L100 – Conditioning

For Time:
– 30 Pull-ups
– 50 Thrusters
– 1,000 Meter Row

 


Tuesday, July 24, 2018

L200

“Impressed”
AMRAP 15:
– 1 Rope Climb
– 12 Double Dumbbell Push Press (50/35)
– 1 Rope Climb
– 200m Burden Run (45/25)

Today’s workout presents athletes with a variety of odd objects to throw around. The weight on the dumbbells should be something that athletes could complete 21+ repetitions unbroken when fresh. The weight for the burden run should allow athletes to run for the full 200m.

L100

AMRAP 15:
– 2 Seated Rope Pulls
– 12 Double Dumbbell Push Press
– 2 Seated Rope Pulls
– 200m Burden Run

 


Wednesday, July 25, 2018

L200

“Lost Count”
For Time:
– 200 Double Unders
– 1,500 Meter Row
– 100 Wallballs (20/14)

Longer chipper workout today. Athletes will move through each movement in order, choosing a weight on the medicine ball that they are capable of completing 30+ wallballs unbroken when fresh.

L100

For Time:
– 150 Double Unders
– 1,200 Meter Row
– 75 Wallballs

 


Thursday, July 26, 2018

L200

“Helen”
3 Rounds for Time:
– 400m run
– 21 Kettlebell Swings (53/35)
– 12 Pull-ups

Athletes should choose a weight on the kettlebell that they are confident they will go unbroken with on all three rounds and a pull-up variation that they could complete unbroken when fresh.

L100

“Helen”
3 Round for Time:
– 400m run
– 21 Kettlebell Swings
– 12 Pull-ups

 


Friday, July 27, 2018

L200

“Doce”
AMRAP 4:
– 27/21 Calorie Row
– 21 Power Cleans (135/95)
– 15 Burpee Box Jump Overs (24/20)

Rest 4 minutes

AMRAP 4:
– 27/21 Calorie Row
– 21 Power Cleans (115/80)
– 15 Burpee Box Jump Overs (24/20)

Rest 4 minutes

AMRAP 4:
– 27/21 Calorie Row
– 21 Power Cleans (95/65)
– 15 Burpee Box Jump Overs (24/20)

Bringing the intensity with an quick interval work today. Looking for all athletes to get to the burpee box jump overs on each round. We can adjust weights or reps as necessary to accomplish that. If athletes finish the burpee box jump overs, they will head back to the rower. The weights on the barbell get lighter each round. These should be weights that athletes could complete at least 15, 20, and 25 reps unbroken respectively.

L100

AMRAP 4:
– 20/16 Calorie Row
– 15 DB Goblet Squat
– 10 Burpee Box Jump Overs

Rest 4 minutes

AMRAP 4:
– 20/16 Calorie Row
– 15 DB Goblet Squat
– 10 Burpee Box Jump Overs

Rest 4 minutes

AMRAP 4:
– 20/16 Calorie Row
– 15 DB Goblet Squat
– 10 Burpee Box Jump Overs

 


Saturday, July 28, 2018

All Levels

“Turtle Club”
For Time:
– 21 Overhead Squats (95/65)
– 200 Meter Run
– 21 Thrusters (95/65)
– 200 Meter Run
– 15 Overhead Squats (95/65)
– 200 Meter Run
– 15 Thrusters (95/65)
– 200 Meter Run
– 9 Overhead Squats (95/65)
– 200 Meter Run
– 9 Thrusters (95/65)
– 200 Meter Run

Two movements, one barbell. Athletes will pick one barbell weight based on which one is their limiting factor. The barbell should be light, something that athletes could complete 21+ repetitions of each movement unbroken when fresh. If overhead squat is limited by mobility and not loading, it is ok to go significantly down in weight to practice positioning and maintain a regular weight for the thrusters.

 


Sunday, July 29, 2018

All Levels

“Crunch Time”
4 Rounds For Time:
– 30 Russian Kettlebell Swings (70/53)
– 30 AbMat Sit-ups
– 30/21 Calorie Row

The big movement in this triplet is the Russian Kettlebell Swings. With the reduced range of motion, looking for athletes to push a little outside their normal comfort zone, picking a heavier weight, but one that they could still swing for 20+ repetitions unbroken when fresh.

 


Weekly Programming: 0716 – 0722

Monday, July 16, 2018

L200 – Strength

Push Press:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 2 reps
#5: 1 rep

L200 – Conditioning

“Pushed Around”
Every 3:00 x 4 Rounds
– 15/12 Calorie Row
– 10 Lateral Burpees over the bar
– Max Push Press (115/80)
No rest between rounds.

Beginning today’s session the Push Press, followed by a conditioning cash-out. Athletes can build in weight across the five sets. The goal is to find something “heavy” at each repetition number.

We will be working within three minute windows during “Pushed Around”. Athletes will complete their calories on the rower, and barbell burpees. With whatever time they have remaining in the three minute window, they will complete as many push presses as possible. When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their rowers. There is no rest following the max push press. Looking for a weight here that athletes could complete 15+ repetitions unbroken when completely fresh. Score at the end of the workout is total push presses completed.

L100 – Strength

Push Press: 3 x 5

L100 – Conditioning

Every 3:00 x 4 Rounds
– 40 Double Unders
– 10 Burpees
– Max Push Press
No rest between rounds.

 


Tuesday, July 17, 2018

L200

“Three Cheers”
AMRAP 18:
– 3 American Kettlebells Swings (53/35)
– 3 Box Jump Overs (24/20)
– 200m Run
– 6 American Kettlebells Swings (53/35)
– 6 Box Jump Overs (24/20)
– 200m Run
– 9 American Kettlebells Swings (53/35)
– 9 Box Jump Overs (24/20)
– 200m Run

Climbing by 3’s until cap.

In this longer AMRAP, looking to choose a weight on the kettlebell that athletes could do the set of 18 unbroken with during the workout. There is no need stand to full extension on the box jump overs.

L200

AMRAP 18:
– 3 Russian Kettlebells Swings
– 3 Box Jumps
– 200m Run
– 6 Russian Kettlebells Swings
– 6 Box Jumps
– 200m Run
– 9 Russian Kettlebells Swings
– 9 Box Jumps
– 200m Run

Climbing by 3’s until cap.

 


Wednesday, July 18, 2018

L200

“TNT”
For Time:
– 30 Snatches (95/65)
– 30 Clean and Jerks (95/65)
– 30 Thrusters (95/65)

Only barbells in this light weight triplet. Athletes will choose one weight for all three barbell movements based on which lift is their limiting factor. This should be a load that they could move for 21+ unbroken repetitions when fresh. Athletes have the option to complete power snatches or squat snatches based on personal preference.

L200

For Time:
– 40 Alt. DB Snatches
– 40 Alt. DB Clean and Jerks
– 30 DB Thrusters

 


Thursday, July 19, 2018

L200

“Liquid Laugh”
5 Rounds:
– 1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)
– 1 Minute Double Unders
– 1 Minute Calorie Row
– 1 Minute Rest

In a “Fight Gone Bad” style workout, athletes will work for three minutes before resting for one. During each rest period athletes will record their score for that round, keeping a running count for each movement. The final score is total reps across the five rounds. The weight on the dumbbells should be something that athletes could lunge for 30+ repetitions total without having to put the dumbbells down.

L200

5 Rounds:
– 1 Minute Front Rack Dumbbell Step Back Lunges
– 1 Minute Double Unders
– 1 Minute Calorie Row
– 1 Minute Rest

 


Friday, July 20, 2018

L200 – Strength

Overhead Squat:
– Build to a Heavy Set of Three

L200 – Conditioning

“Dilly Dilly”
AMRAP 12:
– 2 Power Snatches (135/95)
– 4 Overhead Squats (135/95)
– 16/12 Calorie Row

Athletes will build to a heavy triple overhead squat from the rack to start things out. Heavy is relative for the day, and should be a weight that athletes can safely support overhead. In “Dilly Dilly”, athletes are choosing a weight that they could complete for 15+ unbroken overhead squat repetitions when fresh. This is to be completed with one barbell, with all reps taken from the floor.

L100 – Strength

Overhead Squat: 4 x 4

L200 – Conditioning

AMRAP 12:
– 2 Power Snatches
– 4 Overhead Squats
– 16/12 Calorie Row

 


Saturday, July 21, 2018

All Levels

“Daniel”
For time:
– 50 Pull-ups
– 400 meter run
– 21 Thrusters (95/65)
– 800 meter run
– 21 Thrusters (95/65)
– 400 meter run
– 50 Pull-ups

Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

In this demanding Hero Workout, looking for athletes to choose a weight on the barbell that they would use in “Fran”. This is something that they could complete 21+ repetitions unbroken when fresh. Within the workout, this should ideally be completed in 1-3 sets. If 100 total pull-ups is a lot of volume for athletes, the first option would be to bring each set down to 35 repetitions, or 70 total. To get the intended stimulus, athletes should be able to string together sets of 5-10 each time they hop up.

 


Sunday, July 22, 2018

All Levels

3 Rounds:
– 3 Minute Calorie Row
– 2 Minute Burpee Box Jump Overs (24/20)
– 1 Minute Wall Balls (20/14)
Rest 2 minutes between rounds.

Athletes will work for six minutes straight, completing three separate movements, before resting for two minutes. A running count of calories and repetitions can be written up on a whiteboard following each round. Score for today is total reps after the three rounds are complete. Burpee box jumps can be completed facing the box or lateral to the box, athletes choice.

 


Weekly Programming: 0709 – 0715

Monday, July 09, 2018

L200 – Strength

Deadlift:
– Build to a Heavy Single

L200 – Conditioning

“Detention”
AMRAP 12:
– 6 Strict Handstand Push-ups
– 9 Deadlifts (225/155)
– 30 Double Unders

Today starts off with athletes building to a heavy single deadlift. This “heavy” single should be relative for the day, with athletes stopping at the point of form breakdown. The load on the deadlift within “Detention” should be something that athletes could complete 21+ repetitions unbroken when fresh. If athletes can complete 10+ strict Handstand Push-ups in a row, keeping the repetitions at 6 for the workout will be appropriate. If this number is under 10, dropping the reps to 3 will allow athletes to get the stimulus we are looking for, which is something they can get done in 1-2 sets.

L100 – Strength

Deadlift: 3 x 5

L100 – Conditioning

AMRAP 12:
– 2 Wall Walks
– 9 Deadlifts
– 30 Double Unders

 


Tuesday, July 10, 2018

L200

“Jack Squat”
21-15-9:
– Front Squat (135/95)
– Kettlebell Swings (70/53)
– 400 Meter Run

In a workout that has a very familiar rep scheme, looking for athletes to go with a moderately heavy load for both the barbell and kettlebell. These should be weight that athletes should swing for 21+ reps unbroken when fresh, although they will likely break several times within the workout. There are three total 400 meter runs, completed after every set of kettlebell swings. The workout will start and end at the barbell station.

L100

“Jack Squat”
21-15-9:
– Front Squat
– Russian Kettlebell Swings
– 400 Meter Run

 


Wednesday, July 11, 2018

L200

“Power Hour”
For Time:
– 50 Clean and Jerks (135/95)

EMOTM = 5 Toes to Bar

Starting on the 0:00 and on every following minute, athletes will complete 5 toes to bar before moving to the barbell to complete 50 clean and jerks for time. The toes to bar do not count towards today’s score, only the time it takes athletes to complete the 50 repetitions on the barbell. The toes to bar variation should be something that athletes will complete unbroken every time on the bar. The weight for the clean and jerks will be athletes “Grace” weight, which is a load athletes could complete10-15+ repetitions unbroken when fresh.

L100

For Time:
– 50 DB Thrusters

EMOTM = 5 Knees to Elbows

 


Thursday, July 12, 2018

L200

For Time:
– 1200 Meter Row
– 100 Double Unders
– 50 Mountain Climbers (left + right = 1 rep)
– 100 Double Unders
– 1200 Meter Row

Simple, but effective cardio chipper today. Men and women will be completing the same amount of work at all stations.

L100

For Time:
– 1000 Meter Row
– 75 Double Unders
– 10 Alt. Lunge Double Butt-Kick Jumps
– 75 Double Unders
– 1000 Meter Row

 


Friday, July 13, 2018

L200 – Strength

Snatch:
– Build to a Heavy Single

L200 – Conditioning

“Over and Out”
For Time:
– 20 Power Snatches (95/65)
– 20 Lateral Bar Hopping Burpees
– 20 Overhead Squats (95/65)
– 20 Lateral Bar Hopping Burpees
– 20 Squat Snatches (95/65)

Two part workout today, building to a heavy single squat snatch to start out. Weight on the barbell in “Over and Out” should be something that athletes could complete in 1-2 sets if they had to. One weight on the bar today. The limiting factor will most likely be the squat snatches, so our weight will be determined by capacity at that movement. Burpees are lateral over the bar, with no need to stand to full extension before jumping ove

L100 – Strength

Hang Power Snatch: 3 x 5

L200 – Conditioning

For Time:
– 20 Alt. DB Snatches
– 20 Lateral Barbell Burpees
– 20 Goblet Squat
– 20 Lateral Barbell Burpees
– 20 Alt. DB Snatches

 


Saturday, July 14, 2018

All Levels

“Kelly”
5 Round for Time:
– 400m Run
– 30 Box Jumps (24/20)
– 30 Wall Balls (20/14)

A few weeks back we completed, “Kellen Helly”, and combination of the benchmark workouts “Helen” and “Kelly”. Today, we complete “Kelly” as written. In this longer triplet, athletes can aim to complete each round somewhere between 5-7 minutes. Adjusting the number of round and reps, weight, or height as needed will help athletes hit the correct stimulus. The wallball should be a load that athletes could complete unbroken when fresh, but in no more than three sets within each round.

 


Sunday, July 15, 2018

All Levels

“Pump It Up”
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

1000m Row

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

The priority in “Pump It Up” is more on quality of movement than on speed. If the quality is there, athletes can then add speed. Athlete’s choice on loading today. The dumbbells should be unbroken, but challenging. Ok to have different weights for the two different movements.